How to do the Barbell Clean-grip Front Squat
Barbell Clean-grip Front Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Clean-grip Front Squat demonstration · © GymiaFit
Barbell Clean-grip Front Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Clean-grip Front Squat step by step
- 1Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
- 2Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
- 3Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
- 4Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
- 6Repeat for the desired number of repetitions.
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Barbell Clean-grip Front Squat — questions
What muscles does the Barbell Clean-grip Front Squat work?
The Barbell Clean-grip Front Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Barbell Clean-grip Front Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Clean-grip Front Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Clean-grip Front Squat?
Barbell Front Chest Squat, Barbell Front Squat, Barbell Full Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Clean-grip Front Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.